DAY OFF! 201116
DAY OFF!!!
Da qualche parte nel mondo qualcuno si sta allenando e tu no. Quando lo sfiderai, lui ti batterà!
“Tom Fleming”
DAY OFF!!!
Da qualche parte nel mondo qualcuno si sta allenando e tu no. Quando lo sfiderai, lui ti batterà!
“Tom Fleming”
REST DAY! … but, if you want: It’s Time to Challenge!!!
Warm-up
10x10m shuttle
Then, 2 rounds of
5 Leg Box step-ups #50/40
10 Wall Ball Clean #9/6
10 Hand-release push-ups
10 Sit-ups
” ZEUS “
3 Rounds For Time
30 Wall Ball Shots #9/6
30 Sumo Deadlift High-Pull #35/25
30 Box Jump #60/50
30 Push Presses #35/25
30 Push-Ups
10 Back Squat #Bodyweight
Warm-up:
20 mt Bear Crawl
20 Push-ups
20 mt Crab Walk
20 Jump Squats
10 mt Burpee broad jumps
30 Mountain Climbers
Jog 400 mt
Skills & Mobility
Burgener Warm Up
A) Every 2′ for 10 Minutes Work up to a max load,
Snatch grip deadlift 1RM
B) Snatch high pull with 1 halt below knee
3×3 #65% 1RM
C) Power Snatch
3#50%; 3#60%; 3×2#65%; 2×2#70%
Warm-up:
5′ Practice Double Unders; then
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
Mobility & Skills
Squat – Pull Ups – Push Ups
Tabata gone CrossFit Mentana
Max Cal Row in 4′
Tabata Squat
Max Double Unders in 4′
Tabata Pull-Ups
Max Cal Row in 4′
Tabata Push-Ups
Max Double Unders in 4′
Tabata Sit-Ups
Score is Total Cal Row + Double Unders
Warm Up
Complete 4 rounds (not for time – use it to warm up)
20 Double Unders /60 Single Unders/ 100 Skips
20 PVC Pass Throughs
100 m Run
10 Plate Ground to Overhead
Mobility & Skills
Burgener Warm Up – Squat Therapy
AMRAP 15 Minutes
25 Double Unders/50 MIx/75 Single Unders
15 Burpees Box Jumps
10 Overhead Walking Lunges #40/20
Cash out 400 mt Run
Warm-up
2 minutes of single or double unders
Then, 2 rounds of
20m Walking lunge
10 Knees to elbows
30 Mountain climbers
Skills & Mobility
Clean Warm Up – Ring Dips
5 rounds
Rest 1 minute between lifts
Box Squat 3-3-3-3-3 #50%BW
rest 3′
Reverse Ladder:
For Time & Rep
21-18-15-12-9-6-3-1
Ring Dips
1-3-6-9-12-15-18-21
Cluster #50/35
Time Cap 15′
Warm-up:
Jog 400m
20 Walking lunges
20 Back extensions
20 V-ups
Jog 400m
Mobility & Skills
Ankle – Knee – Hips; POSE Running – Rowing
For time
Row 50 calories
Shuttle Sprint 100m
Row 40 calories
Shuttle Sprint 100m
Row 30 calories
Shuttle Sprint 100m
Row 20 calories
Shuttle Sprint 100m
Row 10 calories
Shuttle Sprint 100m
DAY OFF!!!
Sono il migliore, è vero. Io però penso ancora a migliorare. Quando credi di essere perfetto vuol dire che sei finito.
“Valentino Rossi”
Read MoreREST DAY! Or… Challenge Yourself!
Warm-up: kettlebells
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side
Mobility & Skills
Shoulders – Low Back – Hips
“LEGION 8”
8 Rounds For Time
8 Thrusters #30/20
8 Chest-to-Bar Pull-Ups
8 Clapping Push-Ups
8 Power Snatches #30/20
8 Knees-to-Elbows
8 Sumo Deadlift High-Pulls #30/20
8 Handstand Push-Ups
8 Toes-to-Bar
Then 800 meter Run
Warm-Up:
20 Judo push-ups
20 Knees to elbows
20 Depth jumps off bench
20 V-ups
20 Walking lunges
Jump rope 2 minute
Mobility & Skills
Handstand – Handstand Push Ups – Wall Climb
5 Rounds For Time
10 Wall climbs
10 Toes to bar
20 Box jumps #60/50